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Day 1: Chest & Triceps

Guru Mann’s – 12 Week Mass-Up / Workout Plan

Barbell Incline Bench Press Medium-Grip

Equipment: Barbells

Barbell Incline Bench Press Medium-Grip

3 Sets

6-8 Reps

2-3 min Rest

Dumbbell Flyes

Equipment: Dumbbells

Dumbbell Flyes

3 Sets

6-8 Reps

2-3 min Rest

Close-Grip Barbell Bench Press

Equipment: Barbells

Close-Grip Barbell Bench Press

3 Sets

6-8 Reps

2-3 min Rest

Standing Dumbbell Triceps Extension

Equipment: Dumbbells

Standing Dumbbell Triceps Extension

3 Sets

6-8 Reps

2-3 min Rest

Triceps Pushdown

Equipment: Cable

Triceps Pushdown

3 Sets

6-8 Reps

2-3 min Rest

Workouts Tips

5 minutes Warm-up before training.
3-4 Sets per exercise.
6-8 reps per set.
2-3 Minutes Rest after each set.
No Super Set.
Drink 750ml Water through the Workout

Day 2: Quads, Hams & CalvesWorkout Plan

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